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Butternut Squash Recipes

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More Beta Carotene Tips, Recipes

Easy Baked Butternut Squash Recipe

This recipe is so easy to prepare and our tips below will help you easily slice this big boy in half.

It's also filling to the tummy and can fit into almost all healthy weight loss plans.

The Recipe Ingredients

1 Butternut Squash, cut in half, seeds and membrane removed, and washed
Brown Sugar OR Maple Syrup
Chopped Nuts such as Pecans, English Walnuts or sliced Almonds
Ground Cinnamon

How to Prepare

Once the squash is halved lengthwise, remove the seeds and membrane and thoroughly wash the flesh.

Using a microwave-safe baking dish, place the squash flesh-down in the dish.

Add about one inch of water to the pan.

Cook in the microwave for about five to seven minutes, or until the flesh is fork-tender. Remove and drain.

Add any of the following toppings: margarine, maple syrup, brown sugar, chopped walnuts or pecans, ground cinnamon or other favorite spices.

My favorite is 1/2 a squash topped with 2 teaspoons of dark brown sugar, 1 teaspoon of reduced fat margarine and sprinkled with ground cinnamon.

Tips on How to Prepare Butternut Squash

I like to shop for my winter edible gourds at a local farmer's market. The specimens at the store are often past their prime - and keep in mind that these can be stored for quite some time in a cool space.

As they age, they tend to develop a very tough outer core and the flavors also tend to go bland. The seeds also become very dry and bitter, taking on a dark hue as the specimen ages. Therefore - the fresher, the better - and the more tender.

The Butternut Squash ranges in size; you can find very small one to those that are of Godzilla size. They are extremely simple to prepare.

The biggest challenge is cutting them lengthwise as the outer peel is quite sturdy, even when they are at their freshest peak. I always ask my husband to do this part because he is much stronger and is less apt to have his hand slip when cutting.

OR, you can pierce the squash and place into the microwave just a few seconds which will serve to soften the outer peeling.

How much beta carotene in butternut squash?

1 cup of raw butternut squash contains about 5,916 g's of beta carotene.

Beta Carotene Content of Orange Foods

Data Based on g & 1 Cup Raw Unless Noted

Butternut Squash, cubed


Common Winter Varieties of Squash - Average




Pumpkin, cubes


Apricot, 1


Peaches, 1 cup






Sweet potato, cooked, baked in skin, 146 grams


Yellowmeat Watermelon, 1 wedge




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